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running a sub 1.5 hr - 13.1
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 2010-10-11 1:33 PM |
Elite  3315    Miami |  Subject: running a sub 1.5 hr - 13.1for those that ran a 1:30 half marry....what type of volume do you put in... i am looking at a race jan 30th....right now i am training for a 70.3 and running 90-100 miles per month....but i really would like to get as close as possible tot he 1.5hr mark. any good programs....what type of intensity work do you suggest? |
| 2010-10-11 1:40 PM in reply to: #3145424 |
Master 1610 Kirkland, WA | Subject: RE: running a sub 1.5 hr - 13.1 I ran a 1:34 in my first 1/2 marathon - Sept of 2008. I trained quite a bit through the winter (30 MPW probably, quite a bit for me at the time), and then ran a 1:26 in February. My logs are all there, if you want to check it out. For the first race, my volume was pretty low, def. under the 90-100 Miles/month that you are running. Both races were quite flat. I followed a plan off of coolrunning.com, and ran 5x per week. I think I did some track workouts during the time, I don't exactly recall. Edited by ultrahip_00 2010-10-11 1:41 PM |
| 2010-10-11 1:43 PM in reply to: #3145424 |
Pro 4277 Parker, CO | Subject: RE: running a sub 1.5 hr - 13.1 I've run sub 130 twice...and it was a long time ago. The sub 130s both came in the same year and were entirely different type couses. My PR was on a loop coure through the city with some rolling hills, 1:27:55. I tried to break that a few months late on a downhill point to point...about 1500 feet elevation loss. Just got under 130. Anyway, back then my volume was about 40-50 per week. Speedwork on Tuesday...Hills on Thursday...long run on the weekend. This was all on RPE as I didn't have a HRM back then. Anyway, I think the key to run a fast half marathon is getting the good base mileage whcih gives you the strength to get through the later miles when you really start to hurt. |
| 2010-10-11 1:54 PM in reply to: #3145424 |
Runner | Subject: RE: running a sub 1.5 hr - 13.1 A few months of 70 mile weeks. No specific speed workouts, other than occasional tempo or progression runs. ETA: I was not training for a half, I was training for a marathon. Edited by Scout7 2010-10-11 2:11 PM |
| 2010-10-11 1:55 PM in reply to: #3145424 |
Elite 5316 Alturas, California | Subject: RE: running a sub 1.5 hr - 13.1 I did 1:30-1:35, topping out around 55 miles per week. |
| 2010-10-11 2:02 PM in reply to: #3145424 |
Elite 4235 Spring, TX | Subject: RE: running a sub 1.5 hr - 13.1 I did a 1:26 without ever putting in more than 40-50mpw, but that was under the directly of a coach, so even if the volume was lowish, it was still very focused training. |
| 2010-10-11 2:10 PM in reply to: #3145424 |
Master 2355 Houston, TX | Subject: RE: running a sub 1.5 hr - 13.1 I probably avg 33mpw, with some weeks 40-45 and others only in the 20s. I run my easy runs rather slow/easy and my hard runs rather hard.  One thing I do more of than most people is track work, I go to the track almost every week for probably 10 months of the year. I mainly do it because I love track workouts so much.  However, I do think it's part of the reason I'm a half-decent runner, for a triathlete at least. Did a 10 miler yesterday in 58:44, on fairly low volume and no long runs. But did have a few double days where my mileage was 12-14 for the day... Pretty confident I could of held sub 6 pace for another 3 miles, if I backed off 5s per mile at mile 8. I've never actually ran a stand a lone half mary though! Will find out in two week! 1:17-1:18 hopefully! The pain will be fun. Edited by smilford 2010-10-11 2:14 PM |
| 2010-10-11 2:10 PM in reply to: #3145424 |
Expert 1007 NW NJ | Subject: RE: running a sub 1.5 hr - 13.1 I ran a 1:38 last year and I'm training now to break 1:30. I am working with 4 runs per week, low overall volume 20 - 28 MPW with a focus on Speedwork (intervals and tempo runs). I feel confident in my plan and hope to break the 1:30 barrier this coming april. Good Luck! |
| 2010-10-11 2:16 PM in reply to: #3145424 |
Coach 10487 Boston, MA | Subject: RE: running a sub 1.5 hr - 13.1 trix - 2010-10-11 1:33 PM for those that ran a 1:30 half marry....what type of volume do you put in... i am looking at a race jan 30th....right now i am training for a 70.3 and running 90-100 miles per month....but i really would like to get as close as possible tot he 1.5hr mark. any good programs....what type of intensity work do you suggest? It depends on on many things such as your genes, fitness, background, etc. I am lucky to have good running genes that I was able to run my 1st sub 1:30 hr half (~1:24hrs) back in 2006 with little training. Prior the race I did 18 miles in Nov, ~35miles in Dec and ~65 miles in Jan (including the race). OTOH, I've helped athletes get there having them run 30-40 mpw (some more some less) based on their needs It comes down to where you are today and how far you are from realizing that goal. We just began offering running programs through our online support and have different levels that match most athletes needs or have personalized programs as well. |
| 2010-10-11 2:28 PM in reply to: #3145529 |
Champion 5781 Northridge, California | Subject: RE: running a sub 1.5 hr - 13.1 mchubri` - 2010-10-11 12:10 PM I ran a 1:38 last year and I'm training now to break 1:30. I am working with 4 runs per week, low overall volume 20 - 28 MPW with a focus on Speedwork (intervals and tempo runs). I feel confident in my plan and hope to break the 1:30 barrier this coming april. Good Luck! Not too far off my story. PR is about 1:36...probably capable right now (based on a 13.1 mile training run of 1:38 last month) of going no worse than 1:33-1:34 at race effort, maybe close to 1:30. Never do more than 4 runs a week (along with 4 rides and 2 swims), max mileage just over 50, but more typically in the 20-40 mpw range during tri season. Like a couple other posters in this thread, I do speed/power development sessions regularly--once a week at least three weeks a month (threshold, track, or hill repeats). But that's on a pre-triathlon foundation of running at modest effort seven days a week in the 35-45 mpw range for awhile. Won't get a chance to run a half until February, but hoping to get close to 1:30 then...not sure I'll quite go under. Pretty sure if I dropped swimming and cycling for a couple months and added two more runs a week it would be easier...volume does make a difference. |
| 2010-10-11 7:56 PM in reply to: #3145424 |
Elite 3315 Miami | Subject: RE: running a sub 1.5 hr - 13.1 i can definitely say i have done none of tempo or track work. i only do medium pace usually that means i runs up to mid z3 and usually that is rare...most are z1 and z2 runs. maybe eventually after the race i can do a little track work...funny part is i have a track 2 miles away from the house. so its perfect to just run there do a warmup and do some track work. |
| 2010-10-11 8:55 PM in reply to: #3146196 |
Master 1610 Kirkland, WA | Subject: RE: running a sub 1.5 hr - 13.1 trix - 2010-10-11 5:56 PM i can definitely say i have done none of tempo or track work. i only do medium pace usually that means i runs up to mid z3 and usually that is rare...most are z1 and z2 runs. maybe eventually after the race i can do a little track work...funny part is i have a track 2 miles away from the house. so its perfect to just run there do a warmup and do some track work. I'd recommend looking for a local running group. I have done a far amount of track work by myself (I was working with a coach, and he outlined the workouts), as well as with a group, and it sure helps to have some people running along side you when you are trying to push the pace on that last interval. I don't do the track workouts much anymore, just because I have had some injuries this year, and trying to build my mileage back up; but I do think it is a great way to get that quick speed, improved form and get a solid workout. Only thing to note is that speed work is hard on your body and will take longer to recover from than just a normal Z2, Z3 run. |
| 2010-10-11 9:48 PM in reply to: #3145528 |
Extreme Veteran 521 Coldstream ,BC | Subject: RE: running a sub 1.5 hr - 13.1 smilford - 2010-10-11 2:10 PM I probably avg 33mpw, with some weeks 40-45 and others only in the 20s. I run my easy runs rather slow/easy and my hard runs rather hard. One thing I do more of than most people is track work, I go to the track almost every week for probably 10 months of the year. I mainly do it because I love track workouts so much. However, I do think it's part of the reason I'm a half-decent runner, for a triathlete at least. Did a 10 miler yesterday in 58:44, on fairly low volume and no long runs. But did have a few double days where my mileage was 12-14 for the day... Pretty confident I could of held sub 6 pace for another 3 miles, if I backed off 5s per mile at mile 8. I've never actually ran a stand a lone half mary though! Will find out in two week! 1:17-1:18 hopefully! The pain will be fun.That is a great attitude... hope you kick a$$ and have a great race. |
| 2010-10-12 6:19 AM in reply to: #3145424 |
| Regular 609 Raleigh | Subject: RE: running a sub 1.5 hr - 13.1 How do I run a sub 1:30 half marathon?....... in my dreams! |
| 2010-10-12 8:20 AM in reply to: #3145424 |
Champion 7595 Columbia, South Carolina | Subject: RE: running a sub 1.5 hr - 13.1 Where are you right now? What pace can you hold? I ran a hilly 1/2 in around 1:28 last spring after a 2 hour bike ride. I did it as part of a training day for an upcoming HIM, so no taper or anything. I was running around 30mpw at that time. My mileage is higher now. I do speedwork occasionally, not a lot. The one thing that I believe in passionately (for myself -- I'm not proclaiming what others should do) is NOT to make my long runs 'easy'. I don't mean that I go out and kill myself, but I don't do long 'slow' runs. I save my easy running for my midweek shorter runs. (To make that more concrete, if I were to go by McMillan's running calculator, for example, some of my long runs would be right at or even a touch quicker than the quickest pace he cites for a 'long run' endurance workout. If I'm feeling not up to that, then they will be more in the middle of his range.) |
| 2010-10-12 8:25 AM in reply to: #3146763 |
Champion 7233 | Subject: RE: running a sub 1.5 hr - 13.1 Experior - 2010-10-12 7:20 AM Where are you right now? What pace can you hold? I ran a hilly 1/2 in around 1:28 last spring after a 2 hour bike ride. I did it as part of a training day for an upcoming HIM, so no taper or anything. I was running around 30mpw at that time. My mileage is higher now. I do speedwork occasionally, not a lot. The one thing that I believe in passionately (for myself -- I'm not proclaiming what others should do) is NOT to make my long runs 'easy'. I don't mean that I go out and kill myself, but I don't do long 'slow' runs. I save my easy running for my midweek shorter runs. (To make that more concrete, if I were to go by McMillan's running calculator, for example, some of my long runs would be right at or even a touch quicker than the quickest pace he cites for a 'long run' endurance workout. If I'm feeling not up to that, then they will be more in the middle of his range.) This. I think i a lot of people get into the long slow distance, versus long steady distance. As long as you are not killing the next workout, go! I keep my 3-4 milers the EASY runs of the week, and push a bit more during the long run. To answer your question though, i've never run a stand alone half (should be this spring), but have run 11-15 mile training runs at that pace, and HIM runs close (1:34), off approx 25-30 mpw. But its going to be very very dif for everyone. How much you run now, how long you've been running, total volume behind you, your size, etc etc. |
| 2010-10-12 8:25 AM in reply to: #3145424 |
Expert 1091 St. Paul, MN | Subject: RE: running a sub 1.5 hr - 13.1 This April, I ran a 1:22 on around 20 mpw. (I can't run MUCH more than that or I get overuse injuries.) I love the intensity of mile repeats on the track, and long runs with hard effort for the "middle" miles. (I just ran a 59:05 10 Mile with similar numbers, only I ramped up the miles a BIT [upper 20s for mpw], and did more fartleks than intervals on the track.) |
| 2010-10-12 12:25 PM in reply to: #3145424 |
Expert 1394 Wilmington, NC | Subject: RE: running a sub 1.5 hr - 13.1 trix - 2010-10-11 2:33 PM for those that ran a 1:30 half marry....what type of volume do you put in... i am looking at a race jan 30th....right now i am training for a 70.3 and running 90-100 miles per month....but i really would like to get as close as possible tot he 1.5hr mark. any good programs....what type of intensity work do you suggest? Like Jorge and a few others said, it depends on the person and where they are at as a runner. I pretty much run that every time I do a longer run (eg the past week my 12mi was made up of first 6mi at 7:00 average and then the 2nd 6mi @ 6:13 avg) and I am running 24-30mi/week. Now if I want to run a HM at what would most probably my equivalent goal to you breaking 90min then I would want to run around 60mi/week.(I assume that 90min is a goal that you feel you can get, but it will be tough in your mind) |
| 2010-10-12 12:50 PM in reply to: #3145424 |
Elite 3515 Romeoville, Il | Subject: RE: running a sub 1.5 hr - 13.1 I've done it while training. However, last time I put out a running thread about long runs, everyone jumped all over me for my lack of volume. So I guess I'm a bad example  LOL |
| 2010-10-12 1:22 PM in reply to: #3147573 |
Pro 4277 Parker, CO | Subject: RE: running a sub 1.5 hr - 13.1 Meulen - 2010-10-12 11:50 AM I've done it while training. However, last time I put out a running thread about long runs, everyone jumped all over me for my lack of volume. So I guess I'm a bad example LOL Ha! this gets me too! I know plenty of runner's that are very successful with running minimal mileage. I'm just not one of them.  |
| 2010-10-12 1:30 PM in reply to: #3147662 |
Elite 3515 Romeoville, Il | Subject: RE: running a sub 1.5 hr - 13.1 rayd - 2010-10-12 1:22 PM Meulen - 2010-10-12 11:50 AM I've done it while training. However, last time I put out a running thread about long runs, everyone jumped all over me for my lack of volume. So I guess I'm a bad example LOL Ha! this gets me too! I know plenty of runner's that are very successful with running minimal mileage. I'm just not one of them. People are different, for sure! Like another poster before said as well, I tend to get overuse injuries with all the volume. I'm working on it though adding in some more sessions. I just wish people weren't so quick to judge around here |
| 2010-10-12 2:02 PM in reply to: #3145424 |
Extreme Veteran 5722 | Subject: RE: running a sub 1.5 hr - 13.1 Summer 2009, I was doing 20 to 25 miles per week, seldom running more than 10km at a time. Then after my last tri early Sept 2009, I spent a month doing harder tempo runs, more intevals, keeping the mileage about 25 to 30 miles per week. Within a month I felt much stronger on the faster/longer runs and I ran a 1:33 half. The harder tempo runs and intervals are what did it for me I think. My running background is about 4 years doing about 25 miles per week and I'm about 10-15 years older than you. You can do it !!! |
| 2010-10-12 3:52 PM in reply to: #3145424 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: running a sub 1.5 hr - 13.1 I just missed (1:31:xx) but I did it with lots of frequent and consistent running. It was Feb 08 and from Nov I was running 6-7x/week and think I was averaging over 60km/week. In January I started to include 20 minutes of tempo and all other miles were easy. Long runs were 1:15-1:30 throughout this time which put most in the 15-18km range. Not surprisingly, my 5km PB's have all come after a similar block and hopefully I will get in a solid block like that this year and give the half marathon another go (along with some 5 and 10k's). Shane |
| 2010-10-12 5:14 PM in reply to: #3145424 |
| Fishers, IN | Subject: RE: running a sub 1.5 hr - 13.1 My last half was a hilly course (1:23) after a summer in the 20-30 mpw range, but almost all of the runs were up tempo. I bumped up my mileage to do 40, then 50, then 70, then tapered two weeks. I would think that 40-50 mpw is a pretty good target, but it really boils down to being able to hit key workouts at the corresponding paces; where you have 4-6 weeks where you can build to one tempo (6-8miles @ 6:30-6:50pace), one long run (15miler at 7:45ish), and a VO2max interval session (such as 10x800m in 2:55, 5-8x1000m in 3:45, or 4x1600m in 6:00ish) equal rest between reps. Alternatively, pick up Pfitzinger's book and follow the plan. Road Racing for Serioius runners has a 1/2 marathon plan. |
| 2010-10-12 6:04 PM in reply to: #3145424 |
Expert 1099 Bedford, NH | Subject: RE: running a sub 1.5 hr - 13.1 A lot of great information being passed through on this thread. However, I'm big believer in increased intensity and speed work if you want to get faster. The most efficient way to do that is with track workouts. I recommend doing a track workout once a week. I also agree with not doing your long runs at super easy pace. You don't want to kill yourself on these, but I agree that you want to try to do them at a decent pace if possible. |
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